Breathing is something we all do without a second thought, unless something reminds us—like this article. Take a moment to focus on your breath. Draw your attention to the motion of inhaling and exhaling, the automatic rhythm that keeps your blood cells flowing so you keep living: take a deep breath in and then exhale. Are you focused on your breath now? Good.
There’s a reason why yogis, martial artists, athletes, etc. are all taught (or should be) to control their breath. Because how we breathe is intimately connected to our bodies, and the body is intimately connected to how we breathe. Why does that matter? When when you undergo a bout of anxiety it’s not just your mind that’s being taken for a ride, anxiety is also messing with your breath.
Whenever we become anxious we tend to take short, quick breaths that rise from the chest, which is also called thoracic breathing. And this type of breathing doesn’t give our bodies enough oxygen to stay at comfortable levels. What happens then? We tense up, our heart has to work harder, and ultimately we become more panicked, more anxious. If anxiety starts as a small spark then rapid breathing can quickly turn it into a roaring fire.
The trick then is to learn some techniques to control your breathing. To practice breathwork that reinforces a calm, steady breath. Learning such techniques will help you calm both your body and mind when inappropriate anxiety rears its ugly head.
Breath Deep With the Lower Lungs
Whenever you’re feeling anxious there’s a very simple exercise you can do to combat anxiety.
Take a full, deep breath through your nose. Feel your lungs expand like a balloon.
Now, hold your breath for a count of three: One, Two, Three.
Purse your lips, and blow all of that oxygen out, slowly. Control you breath and is it leaves your body, and try to relax your face and body as you exhale.
Repeat.
On paper it’s a very simple technique. All in all, it’s learning how to breathe slowly. The best time to try this isn’t when you’re feeling anxious. The best time is right now, as you read this article. So, take a moment, and give it a try, wherever your are.
Then develop a schedule to incorporate the above into your daily routine. Start your day by practicing breathwork. Even 60 seconds is more than enough. Try to practice it 10 times a day throughout the day. Remember, you can do this anywhere. At your desk at work, at home, while you’re making dinner. What you have to lose?
The more familiar you become with careful breathing the more you turn it into a tool you can use the next time you feel the onset of panic.
*It is important to note that if you’re someone who suffers from severe asthma you may find the above technique uncomfortable. If so, be sure to try breathwork with an expert before continuing on your own.
What Breathing Teaches us About Anxiety
How we breathe is one of the few automatic processes our body does that we can intervene. You can’t directly control how many times your heart beats a minute, but you can bring consciousness to your nose and mouth and control how many breaths you take a minute.
Every breath we take sends a message to the brain. Shallow, rapid breathing says, “Something’s wrong, trouble!” While deep, relaxed breathing tells the brain “Everything is going to be A-okay.” The mind and body are connected. Learning how we can foster a positive connection between the two can be a huge step in alleviating anxiety.
But the best part about practicing your breathwork to help with anxiety? You can do it anytime, anywhere.
If you would like to learn more about how breathing exercises can help your anxiety don’t hesitate to contact me, and read more about my therapeutic approach to anxiety treatment.